Nine habits of losing weight.
1, eat regularly. Eat three meals a day, don't be hungry. Don't miss breakfast or dinner. You can't miss any meal.
2. Slow down the eating speed. It takes a while for the brain to receive the signal of satiety. If you eat too fast, it will cause: in fact, you are full, but your brain has not reacted yet.
3. Change the order of eating. The reasonable meal order should be vegetables → meat and eggs → staple food, which is also helpful to control blood sugar and reduce fat.
4. Don't eat after 7 pm. If you are really hungry at night, it is recommended to drink milk and not eat high-oil and high-heat foods such as frying, barbecue and skewering.
5. Choose a light cooking method. Use more steaming and boiling, and less frying and frying.
6. Adjust the diet. Eat more foods rich in protein and dietary fiber, and eat less refined staple foods such as polished rice and refined flour and meat with high fat content.
7. Use small tableware. Although the amount of food varies from person to person, tableware will also affect a person's amount of food. When eating with a small dish and a small bowl, the sense of satisfaction is not diminished, but the daily food intake is reduced.
8, a small number of times often drink water. It is recommended to drink at least 40 ml per kilogram of body weight. Drinking water can promote metabolism and increase satiety. Drinking water before meals can also help you control your appetite.
9. Don't eat too salty and spicy. Heavy taste stimulates appetite, which is not conducive to controlling food intake, absorbing too much oil and seasoning, and making you consume more calories invisibly.
Dietary fiber: more dietary fiber is added, and the calories are low, resulting in insufficient calories. Spinach, celery, lettuce, mushrooms, broccoli, kelp.
Carbohydrate (high-quality staple food): For staple food with a large base, eat one punch less. For a small base, it is recommended not to eat staple food for dinner, but to add a punch dish. Corn, sweet potato, potato, oat, brown rice, pumpkin.
Protein: protein can increase the speed of metabolism and prevent muscle loss. Bean products, eggs, chicken, beef, fish and shrimp.